Winter-Wonder Weight-Loss Soup

This is a super quick and easy soup that certainly won't bust your waistline! The vibrant green color of this will surely leave you with a smile! Try serving with a simple salmon fillet or grilled chicken breast to make an easy meal.
Per serving: ~90kcals; 1 serving grain/starchy vegetable, 1 serving vegetable, 1/2 oz protein equivalent

Ingredients

1 large onion, peeled and sliced

1 clove garlic, peeled and crushed

1 turnip, peeled and chopped

1 medium sweet potato, peeled and chopped

2 cups low sodium vegetable stock

2 large zucchini, cut into 1-cm pieces

1 bunch curly kale, rinsed and drained

handful spinach leaves

Directions

Step 1

In a sauce pan, saute onion and garlic with a little water or vegetable stock for about 4 minutes. Add turnip and sweet potato, saute 3 more minutes.

This soup is a quick and easy fix for those chilly nights! Packed with fiber and protein from beans, and a little kick from the spices, this soup is sure to warm the soul! Serve with a side of grilled chicken or fish for some extra lean protein, and a simple green leafy salad and your meal is complete!
Per 1 1/4 cup soup: 2 servings grains/starchy vegetables, 1/2 serving vegetables, 1 serving protein, 1 serving fat/oils

Ingredients

1 tablespoon canola oil

1 small onion, chopped

1 tablespoon chili powder

1 teaspoon ground cumin

2 15-oz cans low sodium black beans, rinsed well

3 cups water

1/2 cup of your favorite prepared salsa

pinch of salt

lime juice

plain non fat greek yogurt (for garnish)

fresh clilantro (for garnish)

Directions

Step 1

Heat oil in a large saucepan over medium heat. Add onion and cook until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook for about 1 minute more. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice.

Step 2

Transfer half the soup to a blender and puree. Stir the puree back into the saucepan. Serve with a dollop of greek yogurt and cilantro, if desired.

Veggie Loaded Soup

A simple way to enjoy your veggies! Try mixing it up with different vegetable combinations and herbs. Add beans for some extra protein and fiber, or try adding some tofu for a more complete meal!
Per serving: 1 tsp fat/oil, 2 servings vegetables

Directions

Step 1

Heat oil in a large stock pot. Add onion, carrots and celery. Heat while stirring for 3-4 minutes or until onions are soft. Add the rest of the vegetables and heat for 1-2 more minutes.
Add salt, thyme and oregano, stirring to coat the vegetables well.
Add bay leaf and vegetable broth. Bring to a simmer.
Add tomatoes, stir, and allow soup to simmer until all the vegetables are cooked. Adjust seasonings to taste.
Remove the bay leaf and serve with a pinch of fresh parmesan!

This is a super quick to prepare soup! Pretty much just dump everything into a crockpot, and let it cook away! Serve with some lean protein and side salad for a complete fall meal!
Per 1 1/2 cups:
1 serving grains/starchy vegetables
1 serving non-starchy vegetable

Ingredients

2 cups pumpkin puree (fresh or canned)

6 cups low-sodium vegetable stock

2 carrots, chopped

1 cup white onion, chopped

2 stalks celery, chopped

2 tablespoons minced garlic

1 tablespoon maple syrup (or agave, honey, sugar)

1 teaspoon tumeric

1/4 teaspoon allspice

1/4 teaspoon nutmeg

salt and black pepper to taste

Directions

Step 1

Pour pumpkin, vegetable stock, maple syrup, garlic and spices into crockpot and stir. Add chopped vegetables. Cover and cook on low heat for 8-9 hours, or high heat for 5-6 hours.
Blend soup in small batches, or use hand blender.